MOOD FOOD
HAVE YOU EVER WONDERED WHY YOU MIGHT FEEL TIRED AFTER ONE
MEAL, BUT ENERGIZED AFTER ANOTHER? WHAT IF YOU WERE TOLD THAT CERTAIN FOODS
COULD IMPROVE YOUR MOOD?
THE KEY TO UNDERSTANDING THE CONNECTION BETWEEN FOOD AND OUR
MOOD LIES IN LEARNING HOW THE BRAIN FUNCTIONS. TO SIMPLIFY IT, OUR BRAIN
COMMUNICATES VIA CHEMICAL SUBSTANCES PASSED FROM ONE NERVE CELL TO THE NEXT.
NOW THESE CHEMICALS ARE CALLED NEUROTRANSMITTERS AND ARE MADE IN THE BRAIN FROM
THE FOOD WE EAT. THE NEUROTRANSMITTERS MOST SENSITIVE TO OUR DIET AND THAT PLAY A LARGE ROLE IN
DETERMINING OUR MOOD ARE SEROTONIN, NOREPINEPHRINE, AND DOPAMINE.
DOPAMINE AND NOREPINEPHRINE ARE ALERTNESS CHEMICALS AND WHEN
THEY ARE PRODUCED WE ARE ABLE TO THINK, REACT QUICKLY, FEEL MOTIVATED AS WELL
AS STAY ATTENTIVE AND MENTALLY MORE ENERGETIC THROUGHOUT THE DAY.
SEROTONIN ON THE OTHER HAND IS A CALMING CHEMICAL AND WHEN IT
IS PRODUCED FEELINGS OF STRESS AND TENSION DECREASE AND MOST PEOPLE WILL FEEL
SLUGGISH, DROWSY, AND SLOWER ESPECIALLY WHEN REACTION TIME IS CONCERNED.
FOODS THAT MAKE YOU FEEL ALERT
THE BEST WAY TO FEEL ALERT IS TO CONSUME FOOD THAT CONTAINS
PROTEIN, VERY LITTLE FAT, AND HAVE CARBOHYDRATES. MID DAY IS WHEN YOUR BRAIN’S
SUPPLY OF DOPAMINE AND NOREPINEPHRINE IS BEGINNING TO DIMINISH. WHEN YOU SUPPLY
TYROSINE (FOUND IN PROTEIN) YOUR BRAIN WILL BE READY TO PRODUCE ONE OF THE TWO
ALERTNESS NEUROTRANSMITTERS.
TOP FOOD CHOICES
1. FISH
2. POULTRY
3. LEAN BEEF
4. LOW-FAT COTTAGE CHEESE
5. SKIM OR LOW-FAT MILK
6. LOW-FAT YOGURT
7. DRIED PEAS AND BEANS
FOODS THAT MAKE YOU FEEL CALM
EATING CARBOHYDRATES THAT ARE LOW ON THE GLYCEMIC INDEX WILL
PROMOTE THE MORE FOCUSED AND CALMING SENSATION AND LESS OF
THE SLEEPY, SLUGGISH FEELING. THE FOODS THAT ARE HIGH ON THE GLYCEMIC INDEX
PRODUCE MORE SEROTONIN, WHICH MAKES YOU FEEL SLOW AND DROWSY
LOW GLYCEMIC FOODS INCLUDE: BROWN RICE, WHOLE GRAIN OR RYE
BREAD, SWEET POTATO, WHEAT PASTAS, PITA
HIGH GLYCEMIC FOODS INCLUDE: SUGAR, WHITE BREAD, RICE CAKES,
BAGEL, INSTANT RICE, BAKED POTATO
FOODS THAT MAKE YOU FEEL…
SMART: EGGS, MILK, LIVER, BEEF, PRUNES, OATMEAL
ALERT: APPLES, GRAPE JUICE, AVOCADOES, BROCCOLI, LEMONS
ENERGIZED: ORANGES, APPLES, SOY MILK, YOGURT, SUNFLOWER SEEDS,
TUNA
HAPPY: SALMON, BANANAS, CHICKEN LIVERS
SEXY: NUTS, CHOCOLATE
IF YOU DON’T WANT TO FEEL TIRED, SLOW, OR DROWSY AVOID…
1. LARGE, HIGH FAT MEALS
2. THE BREAD FIRST HABIT
3. EATING TOO LITTLE
4. CONSUMING TOO MUCH ALCOHOL OR COFFEE
IF YOU WANT TO FEEL ENERGIZED FOCUS ON…
1. EATING AT LEAST ONE IRON RICH FOOD PER DAY
2 DRINKING EIGHT 8OZ GLASSES OF WATER PER DAY
3. STARTING WITH BREAKFAST AND REALLY MAKING AN EFFORT TO CONSUME THREE MEALS PER DAY
